TUESDAY
WORK CAPACITY
Warm Up: 4 Rounds with a 45lb Plate of
10x Plate Swings
10x Plate Squats
5x Plate Cork Screws 5/5
50m Run
Prisoner Stretch
1)8 Rounds of
50m Sprint
1 Minute Rest
2) 20 Rounds of
5x Air Squats
25m Sprint
45 sec rest
** Emphasize the sprint. A 45 sec rest is a lot for a 25m Sprint, so go full speed on each one.
2) 10 Rounds of
5x Jump Squat (as high as possible)
15 m Sprint
30 Seconds Rest
** Emphasize the jump and the sprint. Again, 30 sec is plenty of rest for this distance, so go full speed on each one.
3) CORE CIRCUIT
4 Rounds of
5x Stand SB Keg Lifts @ 80lbs 5/5
10x Dip Extension Straight Leg Raises
10x Superman extensions and hold for 3 seconds each
45 sec side plank holds
Similar to last week. Short sprints, but extremely intense. Make sure you are warmed up properly. If you haven't sprinted like this in a while, you need to start slower and gradually increase the intensity.
